The Cell Gym – WOD

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Warm-up

Warm Up 2 (No Measure)

400m Run

Then:

3 Rounds NFT of:

:20 Static or Rocking Hollow Hold

10+10 Reverse Lunges (optional to add a little load with DBs or Plate)

3-5 Pull-Ups or Chin-Ups with a :02 hold at the top

Mobility:

30 sec scorpion stretch

10 PVC pullovers

Strength

Deadlift (3@75%, 2@85%, 1@95%, 1@95%, 1@95%)

Metcon

Metcon (Time)

LIFE

4 rounds

15 dips on box

10 box jump 24/20

20 KB Swing 55/35

250m Row

Metcon (Time)

SPORT

4 Rounds

10 Ring dips

8 box jump 30/24

20 KB Swing 70/55

250 m Row